Honey Mustard Dip (Sneaky Beans!), Vegan and Gluten-Free

The best recipe for Honey Mustard Dip
honey mustard dip sneaky beans vegan gluten free best recipe

Kids love to dip their food!  Dips are a great way to entice children to eat fruits and vegetables.  Instead of giving them unhealthy cream based dips try this dip instead!

It contains a secret ingredient that’s so good for them…beans!

Not only are beans loaded with fiber and protein, they are a great source of iron which is often deficient in a child’s diet.  They are also a great source of phosphorus, magnesium and potassium….all important for those little growing bodies!

This dip paired nicely with oat bran pretzels and baby carrots however, it would make a great spread on a veggie or turkey sandwich!

honey mustard dip sneaky beans vegan gluten free best recipe

Honey Mustard Dip

The best recipe for Honey Mustard Dip
Prep Time: 5 minutes
Total Time: 5 minutes
Course: Kid food, Snack
Cuisine: American, Gluten Free, Vegan
Servings: 4
Calories: 138kcal
Cost: $5


  • 1 15 ounce can cannellini beans drained and rinsed
  • 3 tablespoons yellow mustard preferrable organic, gluten free
  • 3 tablespoons raw honey
  • 1/2 teaspoon garlic powder


  • Place all ingredients in a food processor and blend until creamy.


Children under the age of one should not have honey because it may contain spores of clostridium botulinum which causes botulism.
For more kid-approved recipes join me this Saturday at GLOW Yoga for a Toddler Nutrition Class 🙂
Go to www.beginwithinnutrition.com for more information 🙂


Calories: 138kcal | Carbohydrates: 31g | Protein: 7g | Fat: 0.4g | Saturated Fat: 0.03g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.3g | Trans Fat: 0.003g | Sodium: 368mg | Potassium: 30mg | Fiber: 6g | Sugar: 13g | Vitamin A: 8IU | Vitamin C: 0.1mg | Calcium: 76mg | Iron: 3mg
Tried this recipe?Let us know how it was!
Cristina Cavanaugh RD LDN

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